| Fiber
GMHC'S Nutrition & Wellness Program
WHAT IS FIBER?
Fiber refers to the carbohydrates in food that we cannot digest,
or break down in our digestive system. Fiber is sometimes categorized
by its ability to dissolve in water. If it dissolves in water it's
called soluble fiber, and if it doesn't it's called insoluble fiber.
Both types of fiber are important for your health.
WHY IS FIBER SO IMPORTANT?
- Fiber plays an important role in maintaining health
- It is especially important for the digestive system
- It keeps your colon healthy, helps keep your bowel movements
regular, reduces constipation, and can decrease hemorrhoids
- It may reduce the risk of getting diabetes and other major illnesses
- It's usually found in foods that provide a lot of other essential
nutrients
WHAT FOODS HAVE FIBER?
Foods that are high in soluble fiber include:
- oatmeal, oatbran or whole oats
- legumes like beans and lentils or peas
- fruits such as apples or berries
- psyllium, which is found in some cereals, supplements, or bulk
fiber laxatives
Foods high in insoluble fiber include:
- foods made with whole wheat
- wheat bran
- seeds like pumpkin seeds
- vegetables like carrots, corn and celery
- the skins of fruits and vegetables
HOW MUCH FIBER SHOULD I EAT?
Most health experts suggest eating between 20 and 35 grams
of fiber each day. To give you an idea of how much this
is:
- an apple has about 3 grams of fiber
- 3/4 of a cup of bran flakes has 5.5 grams
- 3/4 of oatmeal has 3 grams
- 1/2 cup of kidney beans has 4.5 grams
- 1/2 cup of cooked spinach has 2 grams
The best way to boost your fiber intake is by consuming more fiber
rich foods.
If this isn't enough, talk to your health care professional about
trying a fiber supplement.
HOW DO I GET MORE FIBER INTO MY DIET?
Eat an additional serving of fruits and vegetables each
day:
Add one or more servings of fresh fruit or vegetables to your regular
diet each day (be sure to wash them carefully). Aim for at least
5 servings of vegetables and fruits each day. This can come from
eating one whole fruit, 1 cup of raw or 1zą2 cup of cooked veggies.
Choose whole grains instead:
Try brown rice, whole grain bread, or bran cereal instead of the
more processed white flour varieties. This will not only boost your
fiber intake, but will also provide other important nutrients for
good health.
Think beans:
Adding cooked legumes (beans) to your diet can be a tasty and inexpensive
way to boost your intake of fiber. Some good choices include pinto,
kidney beans, lentils and black beans.
Bulk up on bran:
Gradually begin adding 1/4 cup or more of oat bran or wheat (miller's)
bran (found at most grocery stores) to foods that you eat regularly.
Adding bran to your favorite foods like pancakes, waffles or applesauce
can give you a big boost of fiber.
Try bran cereal for breakfast:
Check the cereal box label for the amount of fiber, which will
be listed in grams. For example, All Bran, Fiber One and Nabisco
100% Bran have a lot of fiber (8-12 grams of fiber per one ounce
of cereal). Bran flakes, Raisin Bran, oatmeal and other whole wheat
cereals have less but are still good choices.
THINGS TO REMEMBER
Make changes slowly:
Fiber works well because of its effects on the gut. However, these
effects can also cause gas, bloating and cramps if your body isn't
used to handling it. When changing your diet, introduce changes
slowly. Try making one change at a time (like adding an extra serving
of veggies at dinner or adding some bran cereal to your morning
routine). That way, your body will have time to adjust and you'll
be more likely to stick with it.
If you have any symptoms, they should go away by the next day,
but always talk to your doctor or dietitian if you have any questions.
Read the labels:
Food labels can tell you a lot about the fiber in your foods. Make
sure whole wheat breads say made with whole wheat flour and not
just wheat flour. Label reading can also help you identify foods
that are loaded with fat and salt.
Drink plenty of liquids:
Just like a sponge, fiber tends to hold water, so you need to increase
your intake of liquids as you increase your fiber intake. Unless
you already drink more than 6 glasses of water or other fluids per
day, add at least 2 glasses of water to your diet each day.
Revised 2/03
© 2003 Gay Men's Health Crisis |
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